TRAINING PROGRAMS

Dips are anessential exercise for building triceps and lower chest. It s a difficult exercise.You can improve them on thedips
machine or in between 2 benches.Do at least 4 sets of 6 to 15 reps( depending on your level and training
cycle).

Posted the 01.15.2018

THE PLANK

The Plank is a key exercice for your abs and lower back. It s a deep muscle that makes a flat stomach.

Beginners can start on their knees otherwise it has to be made with straight legs and flat back.

Stay in that position for 20 sec to 1 min . To be done at least 3 times .

Different forms of plank : position or with equipment .According to your level . Good for everybody.

Posted the 07.08.2017

FORCED REPETITION

Technique's principle : for a set of 10 reps, increase the usual weight of 15%. The weight is then
heavier and it will be possible to do only 8 reps . Take 5 sec rest and finish the set.

The weight is heavier, added to the forced rep , the muscular intensity is increased. Muscle will be
obliged to strengthen.

Posted the 05.04.2017

IMPORTANCE OF CARDIO TRAINING

A physical activity as cardio training is ideal to workout the most important muscle of your body : the
heart.

Anytime during the day, you improve your muscular endurance and loose some fat, while having a cardio
like training session.

It is better not to train on a empty stomach, otherwise your body will find energy in your
muscles.

Posted the 02.03.2017

OPPOSITE REPETITIONS

The technique's principe : for an exercise of your choice, do 1 set of 15 reps, take an appropriate rest,
then do a 2nd set of 5 reps. Repeat 4 times.For each set, adapt the weight according to the number of reps to be done.

The 5 reps set will need a lot of effort due to the 15 reps set made before and due to the pre-fatigued
and pumped muscles.

Posted the 11.17.2016

TRISET EXERCISE

Triset principle : do 3 exercices on the same muscle group with no rest.

The weight is the same as if you were doing a 4 by 10 reps training. Don't lower the weight, the goal is
to force the muscle to do few more repetitions, thing the body is not used to. They are forced repetitions. Ideal exercice for muscle growth. To be used on compound exercices.

Posted the 09.25.2016

EXERCICE IN NEGATIVE PHASE

To be exercised with you Capital Coaching Personal Trainer

(example on a bench press)

Raise the weight of 25%In the eccentric phase slow down for 4 seconds before getting back to the initial positionYour trainer is in charge of the concentric phase

The goal is to shock the fast acting fibers and to develop strength and mass due to possible surcharge of
the exercice . The unsual weight used will force your muscle to develop by adapting the intensity of the exercice.